Announcements
Nov 15-16th Burgener Strength Olympic Lifting Seminar
https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025
Coupon Code: HM_10_U11S15H2025
UAF Buddy Competition July 20th 1-3pm
HomeGrown AthletX - Functional Fitness
General Prep
3:00 Cardio Choice
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10 Bend and Bows
10 Torso Rotations
10 Cat Cows (Slow and Controlled)
10 Bird-Dogs
10 Dead-Bugs
Specific Prep
3 Sets
8/8 Single Leg Kettlebell RDL
10 Russian Kettlebell Swings
20 Bear Plank Shoulder Taps
20 Glute Bridges
4/3 Wide Grip Push-Ups + 4/3 Narrow Push-Ups
“The Architect” (10 Rounds for weight)
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 15 Russian Kettlebell Swings
Station 2: Bench Press + :45 Straight Arm Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: (Rx70/53, S 53/44)
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Goal: Build strength while maintaining quality movement under fatigue
Stimulus: Posterior chain + upper body pressing under fatigue and midline tension
RPE: 7.5–8/10
Primary Objective: Hit clean, powerful reps on both deadlifts and bench press with tight positioning across working sets.
Secondary Objective: Stay braced through kettlebell swings and planks to reinforce midline stability and muscular endurance.
[The Architect: Levels] (6 Rounds for weight)
Level 2:
Kettlebell Load: 53/35lb, 24/16kg
Level 1:
Kettlebell Load: 35/18lb, 16/8kg
:20-:30 Plank
Masters 55+:
Kettlebell Load: 44/26lb, 20/12kg
Competitor:
Every 2:00 x 10 Sets, Alternating Stations
Station 1: Deadlift + 20 Russian Kettlebell Swings
Station 2: Bench Press + :45 Weighted Plank
Deadlift and Bench Press Loading
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75-80%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%+
Kettlebell Load: 70/53lb, 32/24kg
Travel/ Hotel:
Every 2:00 x 10 Sets, Alternating Stations
Station 1: 20 Dual Dumbbell Deadlifts
Station 2: 10 Dual Dumbbell Bench Press + 45 Straight Arm Plank
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
5 Sets, For Quality:
10 Glute Bridge Dumbbell Pull-Overs
15-20 GHD Weighted Reverse Hypers (Medball Loaded)